Staying Healthy and Safe on the Computer: Tips for Active Computer Users

From QB

You're free from the confines of the cubicle farm. You work at home or in a small office. Lunch
is when you're hungry. A break is a stroll around the block. However, there are the drawbacks like
working hunched over the dining room table, sitting for hours on end in a chair from the '70s, and that
overhead lighting may be great for dinner parties, but it's not exactly helping you finalize that proposal.

In fact, you may be part of the 30 percent of all computer users who suffer from some form of
work-related discomfort. Preventing injuries associated with excessive computer use, such as cumulative
trauma disorders, is even more essential for those who work from home or in small offices without the
proper tools.

Tom Albin, a professional ergonomist with 3M, provides the following simple tips to help ensure home
and small office workers reduce their risk of strains and pains.

Posture Perfect

Proper posture is essential to healthy computer use. Poor posture has been shown to increase fatigue
levels and place unneeded strain on the back. Invest in a chair that adjusts to your height and provides
adequate lumbar support. Place your feet on the floor or on a footrest, such as the 3M Adjustable
Footrest, which will increase comfort by relieving stress on the legs, back and neck. If your job requires a
lot of phone use, avoid cradling the phone between your ear and shoulder. Try using a speakerphone or
headset to better prevent neck and shoulder strain.

Break it Up

Ergonomists have a saying, "The best posture is the next posture." Be sure to take breaks during the day
to keep moving. Sitting or typing for a long period is not only uncomfortable, but increases the risk of
serious health problems down the road. Use a sit-stand work surface, like the 3M Adjustable Keyboard
Tray, to change your position while keying. Or just standing up, stretching or taking a walk will provide
the rest that your hands and body need. You'll feel more comfortable and energized throughout a long
day when you do.

PC Arrangement

Make sure your computer is arranged correctly on the desk. Counter to common perception, computer
monitors should be situated just below eye-level. This will help reduce backward head and neck tilt and
straining associated with an incorrectly positioned monitor. Be careful not to place the monitor too low,
which will also place pressure on the neck muscles. If you're working on a kitchen table or low desk, you
may need to place your monitor on a monitor stand to raise it to the proper height. In addition to raising
your monitor to the proper height, 3M's monitor stand even allows you to store papers and documents
within it to help keep your desk clear of clutter.

Also vital is positioning the monitor at the proper viewing distance. The standard rule of thumb is that the
monitor should be at least 20 inches (approximately arm's length) from you. Make sure you can clearly
see the characters on your monitor. You may need to adjust your monitor brightness and contrast settings
to display characters clearly.

Keep it in Neutral

According to the Bureau of Labor Statistics, 64 percent of all workplace illnesses are disorders
associated with repeated trauma, such as carpal tunnel syndrome. Treatment and surgery for carpal tunnel
is painful, expensive and not always successful, so being aware of the risk is crucial. The key to healthy
wrists is keeping them in a neutral position while typing or using a mouse. To see if your wrists are in
neutral, check and make sure that your forearms, wrists and hands are in a straight line while you're
typing. If not, use a wrist rest to support your wrists and help keep them straight.

3M conducted a study to determine the effects of wrist rest use and found that it helps reduce the stress
on the wrists, hands and the carpal tunnel by keeping them closer to neutral. When choosing a wrist rest,
look for one that is neither to hard, which will actually place unneeded pressure on the wrist, or too soft,
which will inhibit the wrist's movement. Try 3M's gel-filled wrist rest, which incorporates a specially
developed gel to most accurately conform to the user's wrists and palms.

Be a Visionary

Working on a computer all day can quickly take a toll on your eyes. Check the lighting in your home or
office to reduce glare on your computer screen and prevent vision problems. Use window coverings to
diminish outside light and try turning off some of the overhead lights. Try using an anti-glare computer
filter, like the 3M Circular Polarizing Filter, which allows for a clear, sharp image that is easy to read and
kind to the eyes.

Position reference documents at the same height and distance as your computer monitor by using a 3M
document holder that securely attaches to the side of the monitor. This will eliminate the need for your
eyes to refocus each time you glance between the monitor and the reference paper, reducing eye -- and
neck -- strain.

Additional Resources

For more information on how to stay healthy at work, or additional ergonomics tips and guidelines, visit
3M Office Ergonomics at www.3M.com/ergonomics and click on the Self-Help site, or call 3M at
(800)332-7483.